Whether you call it the decline chest press or bench press, the exercise involves lowering your weight bench to create a downward angle. This change in angle allows you to target your muscles in a different way. Obtain a good understanding of proper form for the decline bench press in order to maximize muscle-building benefits. Always speak to your physician before starting a new exercise program, however, to ensure that you are not at increased risk for injury.

The Exercise

The decline bench press involves inverting the weight bench, creating an angle that is between 20 and 40 degrees, according to the American Council on Exercise. You can use either a barbell or set of dumbbells to perform this exercise, with weights that are heavy enough to perform 10 to 12 repetitions. Hold the barbell in line with your chin with your hands shoulder-width apart and palms facing forward. Bend at your elbows to control and lower the barbell toward your chest. The closer you keep your elbows to your body, the more you work the triceps. Stop just before the bar reaches your chest and focus on your chest muscles and abs as you push the bar back to your starting position. Repeat the exercise 10 to 12 times, rest and repeat for two sets.

Challenges Different Aspects

Three types of chest press exist: decline, incline and flat bench. While each works the chest muscles, they each emphasize different aspects of the chest. For example, the decline bench press targets the lower portion of your pectoral muscles, according to “Muscle & Strength” magazine. If this is a troublesome area for you, the decline bench press can uniquely target the area. The flat bench works more of the middle of your chest, while the incline bench works the upper portion of your chest.

Strengthening Benefits

The decline bench targets several muscles to strengthen your chest, arms and shoulders, giving it a stronghold in your weekly chest and arm workouts, according to the American Council on Exercise. The primary muscles utilized are the sternal pectoralis major, which is the portion of the chest that plays a role in pulling objects close to your body. The decline chest press also builds the front portion of the shoulders and your triceps located on the back of your arm.

Warning

While the decline chest press has muscle-building benefits, it also can be a dangerous exercise because the weight is directly over your face, according to Muscle & Strength. Always perform the exercise with a spotter who stands behind you and can grab the barbell or weights if necessary. Start performing this exercise with lighter weights initially to become more accustomed to the movement.

References

About the Author

Rachel Nall began writing in 2003. She is a former managing editor for custom health publications, including physician journals. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee.